Bear Complex

Warmup:
Buergener warmup
Row 500 meters

WOD: "Bear Complex"
5 rounds of 7 reps of bear complex

1. 95#
2. 105#
3. 115#
4. 125#
5. 95#
   

Bear Complex

Warmup:
3x15 back extensions
3x15 good mornings (45#, 95#, 95#)
muscle up practice

WOD: "Bear Complex"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

1. 95#
2. 115#
3. 125#
4. 135#

I only completed 4 rounds before I had to scram. Bear is my new goat.

BEAR

Warmup:
3x15 ring pushups
3x15 pullups
2x15 situps
2x15 back extensions
2x15 medicine ball cleans (20#)

WOD: "BEAR"
Compare to 4/24/09 & 1/21/09.

5 sets of 7 reps of the following lift progression:

• power clean
• front squat
• push press
• back squat
• push press
• tap barbell on floor and start next rep

There is no resting the barbell on the ground between reps. However, you can rest between sets. Try to increase weight with each set.

1. 95#
2. 115#
3. 125#

I only had time to get 3 sets in before I had to go. However, the last time I did Bear, I topped out at 105#. So today was a great improvement. If you want to see a video demonstrating this WOD, click on the 1/21/09 link above.

BEAR

Warmup:
3 laps of hurdle ducking
3x5 judo pushups
2x15 knees 2 elbows
2x15 medicine ball cleans (20#)

WOD: "BEAR"

7 reps of the following sequence:

power clean

front squat

push press

back squat

push press

5 rounds
-Try to move up in weight each round

-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

1. 45#
2. 65#
3. 85#
4. 95#
5. 105#

Didn't feel well this morning so I stayed relatively light. 1st WOD since Tuesday so I was out of the loop a little. I should probably run tomorrow or something.

Bear

Warmup:
3x15 pushups
3x15 overhead squats (37#)
3x15 dips

WOD: "Bear"
5x7 progression where 1 rep = power clean, push press, back squat, push press, and tap floor. Cannot rest weight on floor between reps.

1. 95#
2. 100#
3. 95#
4. 95#
5. 95#

Time 15:23

I felt really weak today. Don't know if I needed extra rest from yesterday's WOD are a better bedtime zone snack. Anyhow, I'm taking a rest day tomorrow regardless.

Here is a video of what this workout is supposed to look like:

Bear

Warmup:
Power clean technique practice

WOD: "BEAR"
5 rounds of 7 reps each. Starts with power clean, transitions to front squat, transitions to push press/thruster, transitions to back squat, transitions to shoulder press, & then down. Tap floor & start again x 7.

Evan says, "Do not rest weight on ground until 7 reps are complete. Oh, and the weight increases each set."

1. 67 lbs
2. 87 lbs
3. 92 lbs
4. 97 lbs
5. 102 lbs

Had to find somewhere else to rest the weight (shoulders, thighs, etc).